>ppl once a week is prefectly fine
6 times a week is stupid, yes. But pls tell me how on earth do you reach the minimum volume needed for PPL to work in one single fricking day? Jesus, this board…
I should not have mixed up the definitions obviously
since ppl once a week would be full body not ppl
but ppl in 3 seperate days, not one
as in not ppl 6 times a week as in ppl twice a week
hope that helps
bench more
do bench accessories(incline, close grip, DB) more >delts
ohp and arnold press was enough for me I dunno wtf your problem is with that, have you considered that you may be dyel?
>dunno wtf your problem is with that, have you considered that you may be dyel?
Precisely. I shake my head everytime I see people saying stuff like "any suggestion how to grow stubborn shoulders" as if there is some secret exercise they can just "spam" and blow like a balloon. Without fricking exception these guys OHP less than 1pl8. And don't get me wrong I dont think that 1pl8 is some noble feat, quite the opposite it's literally the first beginner strength goal and yet people still can't do it. Like no fricking shit you have small shoulders you are weak dyel.
>any suggestion how to grow stubborn shoulders" as if there is some secret exercise they can just "spam" and blow like a balloon.
Some people just need something more other than OHP and to train shoulders/arms with a lot more intensity. My shoulders always grew easily and I do a lot of OHP, but I had my most significant shoulder gains in years once I dropped an OHP day and started doing lateral/lu raises and other isolation movements with mayo reps and drop sets
Do an altered Arnold split. Chest/Back, Shoulders/Arms, Legs. He did it 6 days per week but personally I found that's too much unless you're living on NEETbux and getting 9 hours of sleep a night. Instead I'd do 3 days on then 1-2 days off
>natties should do all the push+pull volume in 1 day instead of splitting them
Where does the infograph say that? >natties should train legs twice a week
Yes, there are 13 major muscles in legs that you should be training. Pls tell us all how you hit them all once a week and post your legs.
Nowhere in your reply do you form any argument. Whats your point?
I train legs 3 times a week, hamstrings glutes quads and calfs. Legs are not complicated. That's 3 exercises you need, max.
8 months ago
Anonymous
>I train legs 3 times a week
So why are you saying training legs twice a week is too much?
8 months ago
Anonymous
I never said that. I just didn't read lol
8 months ago
Anonymous
>I never said that.
You infered it here
>natties should do all the push+pull volume in 1 day instead of splitting them >natties should train legs twice a week
ishygddt
8 months ago
Anonymous
That wasn't me but I think training legs twice a week is leaving gains on the table.
8 months ago
Anonymous
I see. Disregard post because I dont disagree.
More then twice a week as natty is pretty tough on cns and body in general but if you can do it, great. More gains for sure.
I've been running ULxULxx as a natty for a while now, primaily since I only have 5 consecutive days I can train. Here's some pros and cons in my opinion
Pros >so many superset options due to training push and pull on the same day, saves time >builds work capacity due to this
Cons >due to having to cram all of your pushing and pulling work into 2 days, it can lead to neglected muscles, especially the arms or rear delts >you have to take extra time thinking about which pull moves you'll do when, since rows can tax the lower back before your following leg day >in my case in particular, I've felt more injury prone on ulul, I think it's linked to the need to hit both pull and push lifts intensly in the same session which is probably putting more stress on the shoulder and elbows.
I'm a late beginner/early intermediate though so just my 2 cents. I think I'm going to switch to full body 3x/week using heavy light medium, that way there's a better balance between the frequency and volume, especially for the upper body. Yes you have to add more lifts per session due to having only 3 days, but with proper selection, it seems like you can still utilize supersets/giant sets to save time and accumulate plenty of volume without overstressing the joints, and the added rest day between sessions seems like it'd be good for the CNS overall.
Sounds like a good plan anon. Smart to try and figure out what works best for you.
Everyone is different and there isnt one routine fits all especially with natties because we have less margin for error when it comes to over training our cns or just complete break down of our bodys.
For me, Ive been grinding ulxulxulxx. Gives me a chest day, back day and shoulder day followed by 3 different leg days with rest in between and an extra day at the end.
I definitely agree. Thats something I've noticed and am starting to think is an absolute truth. Hammering out these preset templates in spite of, and neglecting your individual ability to recover, your proportions, and what you enjoy seems like where everyone gets stuck and get burned out at. In hindsight if I had to train myself as a novice, I'd have gotten on SS for 6 months and would have started writing my own programs soon after
Im new to weight lifting.
I do something similar to this. I do abs and back and legs on lower days. I do biveps, triceps, shoulders, and chest on upper days.
Imo P/P/L plus one full body or upper/lower seems like the perfect routine. No idea on how legit the Mentzer approach is, feel like you need to have someone to push you to achieve total failure so I'd rather go for something more conventional
I don't even have a routine, instead whenever I go to the gym I just do whatever exercise I feel like for an hour or so. If one body part hurts too much or feels too sore I just don't exercise it.
either start with the delts/arms movements at the start of your push and pull workouts or switch to something with more volumen for these body parts like bro split or chest and back, shoulders and arms, legs (I believe that's arnold split but can't remember)
for the past few years I've been doing what I call PPLA. 4 workouts per week. PPL plus an extra day of biceps, tris and forearms. definitely added arm gains from this. arms are smaller muscles and benefit from twice a week.
I'm not attached to any number but I'd say around 20 sets per muscle in a week. I go harder on the dedicated arm days bc on the PPL days they get indirect work from compound exercises
I'm not attached to any number but I'd say around 20 sets per muscle in a week. I go harder on the dedicated arm days bc on the PPL days they get indirect work from compound exercises
I see. Disregard post because I dont disagree.
More then twice a week as natty is pretty tough on cns and body in general but if you can do it, great. More gains for sure.
>tough on cns
I've not had anything resembling that sort of fatigue unless I don't eat enough carbs.
>I've not had anything resembling that sort of fatigue unless I don't eat enough carbs
for the past few years I've been doing what I call PPLA. 4 workouts per week. PPL plus an extra day of biceps, tris and forearms. definitely added arm gains from this. arms are smaller muscles and benefit from twice a week.
If you enjoy the PPL format and don't want to unnecessarily deviate from it, but have legging arms, I've got a very easy solution. Move biceps to push day. This will help bis & tris.
Basically do your heavy pressing work, & then when that's done, train your biceps. They'll still be relatively fresh after the presses & you can hit them with very high quality work. At the same time, you'll be giving your triceps like 15 minutes to recover after the heavy presses while you're training bis, before you move on to your tricep isolation. It's a simple adjustment that benefits both muscles without massively changing the routine.
Do you not train arms on pull day? Also how are you lacking in delts, virtually every pushing movement targets the front delts and theres a plethora of rear delt isolations you can do.
Asynchronous U/L is superior once you've dialled in your recovery/volume and lift selection. I hit chest/back/arms/delts 3 times every 8th day, and legs every 4th day. Exercise selection and volume is tailored to make it sustainable. Landed on this after trying every single iteration of U/L layouts and gradually adjusting, even one including a full body day. If you miss half a week or w/e it's also very easy to just smash together two days, cut the chaff and be right back on track vs missing a day on some esoteric single body part split.
I just wanted to say I think it's weird all the guys in the picture are gen xers from the 1990s, when they were like 28 years old, but now they're in their 50s.
How the hell do I move from PPL twice a week to something less frequent. Yes I workout with high intensity, and yes I feel exhausted afterwards but I'm usually the soreness in a particular muscle wears off by the time I'm supposed to work on it again
I had the same issue. I maintained PPL once per week and threw on a dedicated arm day after leg day. With that and all the calisthenics I get in from MMA and burpees I'm hoping it will make the arms catch up quicker
If you're tired of PPL, UL and the other generic splits, you're welcome to try mine. It has more shoulder and arm volume so might be good for you. Like a bro split but a bit smarter.
Here are my results from following this. Forgot to mention in the notes, same color = 1 set, so there are several supersets and giant sets in this program.
ppl once a week is prefectly fine
squat bench deadlift
ppl 6 times a week is some frickign subhuman creation from a moron
>ppl once a week is prefectly fine
6 times a week is stupid, yes. But pls tell me how on earth do you reach the minimum volume needed for PPL to work in one single fricking day? Jesus, this board…
>in one single fricking day?
thats three days, not one
I should not have mixed up the definitions obviously
since ppl once a week would be full body not ppl
but ppl in 3 seperate days, not one
as in not ppl 6 times a week as in ppl twice a week
hope that helps
10 to 20 reps per set, 3 sets each, takes like 10 minutes max.
>what is intensity
you really are moronic huh
you aren't strong enough for your intensity to matter much just do more volume
horrible advice
You could try a full body workout once/twice a week mentzer style.
He does one body part every 14 days
>arms are lacking along with my delts, any suggestions?
train them
How many days you have?
HIT
>works 6 times a week
who invented this monstrosity
bench more
do bench accessories(incline, close grip, DB) more
>delts
ohp and arnold press was enough for me I dunno wtf your problem is with that, have you considered that you may be dyel?
>dunno wtf your problem is with that, have you considered that you may be dyel?
Precisely. I shake my head everytime I see people saying stuff like "any suggestion how to grow stubborn shoulders" as if there is some secret exercise they can just "spam" and blow like a balloon. Without fricking exception these guys OHP less than 1pl8. And don't get me wrong I dont think that 1pl8 is some noble feat, quite the opposite it's literally the first beginner strength goal and yet people still can't do it. Like no fricking shit you have small shoulders you are weak dyel.
>any suggestion how to grow stubborn shoulders" as if there is some secret exercise they can just "spam" and blow like a balloon.
Some people just need something more other than OHP and to train shoulders/arms with a lot more intensity. My shoulders always grew easily and I do a lot of OHP, but I had my most significant shoulder gains in years once I dropped an OHP day and started doing lateral/lu raises and other isolation movements with mayo reps and drop sets
lost at barbell helicopters
god ive never had such a good laugh in a long time, thanks anon, new on IST are there more of these?
>cardio
Good one.
Do an altered Arnold split. Chest/Back, Shoulders/Arms, Legs. He did it 6 days per week but personally I found that's too much unless you're living on NEETbux and getting 9 hours of sleep a night. Instead I'd do 3 days on then 1-2 days off
all the guys from nickelback got more pussy than guy on right
PPL 6 days a week is for roid trannies. Natties gunna burn out the CNS half way through the second week.
Natties should be following picrel.
Legs twice a week? Stupid fricking moron go have a nice day for suggesting that.
Just do PPL 4 times a week like a normal human creature
Post your disfigured trancel body
>natties should do all the push+pull volume in 1 day instead of splitting them
>natties should train legs twice a week
ishygddt
>natties should do all the push+pull volume in 1 day instead of splitting them
Where does the infograph say that?
>natties should train legs twice a week
Yes, there are 13 major muscles in legs that you should be training. Pls tell us all how you hit them all once a week and post your legs.
Nowhere in your reply do you form any argument. Whats your point?
>there are 13 major muscles in legs
Most of those are grouped under the hamstrings, so right away I can tell you're full of shit.
>ignores entire post
>no rebuttal
>train hamstrings bro
The onus is on you idiot. Post your legs.
I train legs 3 times a week, hamstrings glutes quads and calfs. Legs are not complicated. That's 3 exercises you need, max.
>I train legs 3 times a week
So why are you saying training legs twice a week is too much?
I never said that. I just didn't read lol
>I never said that.
You infered it here
That wasn't me but I think training legs twice a week is leaving gains on the table.
I see. Disregard post because I dont disagree.
More then twice a week as natty is pretty tough on cns and body in general but if you can do it, great. More gains for sure.
>burn out the CNS
Found the mentzgay. Sounds like you have a deficiency, kid. Take better care of your diet and supps.
Post body
postbody with timestamp right now
Waters wet
>POST WET WATER NOW!!
Why would you need proof of a well known basic routine for natties?
I've been running ULxULxx as a natty for a while now, primaily since I only have 5 consecutive days I can train. Here's some pros and cons in my opinion
Pros
>so many superset options due to training push and pull on the same day, saves time
>builds work capacity due to this
Cons
>due to having to cram all of your pushing and pulling work into 2 days, it can lead to neglected muscles, especially the arms or rear delts
>you have to take extra time thinking about which pull moves you'll do when, since rows can tax the lower back before your following leg day
>in my case in particular, I've felt more injury prone on ulul, I think it's linked to the need to hit both pull and push lifts intensly in the same session which is probably putting more stress on the shoulder and elbows.
I'm a late beginner/early intermediate though so just my 2 cents. I think I'm going to switch to full body 3x/week using heavy light medium, that way there's a better balance between the frequency and volume, especially for the upper body. Yes you have to add more lifts per session due to having only 3 days, but with proper selection, it seems like you can still utilize supersets/giant sets to save time and accumulate plenty of volume without overstressing the joints, and the added rest day between sessions seems like it'd be good for the CNS overall.
Thoughts?
Sounds like a good plan anon. Smart to try and figure out what works best for you.
Everyone is different and there isnt one routine fits all especially with natties because we have less margin for error when it comes to over training our cns or just complete break down of our bodys.
For me, Ive been grinding ulxulxulxx. Gives me a chest day, back day and shoulder day followed by 3 different leg days with rest in between and an extra day at the end.
I definitely agree. Thats something I've noticed and am starting to think is an absolute truth. Hammering out these preset templates in spite of, and neglecting your individual ability to recover, your proportions, and what you enjoy seems like where everyone gets stuck and get burned out at. In hindsight if I had to train myself as a novice, I'd have gotten on SS for 6 months and would have started writing my own programs soon after
Im new to weight lifting.
I do something similar to this. I do abs and back and legs on lower days. I do biveps, triceps, shoulders, and chest on upper days.
Are you actively moronic? Just add biceps, forearms, wrists and rear delts to pull day and triceps, front delts and side delts to push day.
Imo P/P/L plus one full body or upper/lower seems like the perfect routine. No idea on how legit the Mentzer approach is, feel like you need to have someone to push you to achieve total failure so I'd rather go for something more conventional
I don't even have a routine, instead whenever I go to the gym I just do whatever exercise I feel like for an hour or so. If one body part hurts too much or feels too sore I just don't exercise it.
PPL has too much rest between muscle groups imo, for me 48hrs is ideal
An upper lower split has been working great for me. 6 days a week, one rest day. 12 sets per week and I'm seeing pretty consistent gains.
either start with the delts/arms movements at the start of your push and pull workouts or switch to something with more volumen for these body parts like bro split or chest and back, shoulders and arms, legs (I believe that's arnold split but can't remember)
If you can’t lift 1/2/3/4 for reps and you’re on an intermediate program like PPL, you’re a fricking idiot
for the past few years I've been doing what I call PPLA. 4 workouts per week. PPL plus an extra day of biceps, tris and forearms. definitely added arm gains from this. arms are smaller muscles and benefit from twice a week.
How many sets a week do you end up hitting arms with?
see
I'm not attached to any number but I'd say around 20 sets per muscle in a week. I go harder on the dedicated arm days bc on the PPL days they get indirect work from compound exercises
Nice. Thank you for answering.
>tough on cns
I've not had anything resembling that sort of fatigue unless I don't eat enough carbs.
>I've not had anything resembling that sort of fatigue unless I don't eat enough carbs
Is this you?
nope
>PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP PLAP
I do ppl on a two days on one day off schedule. so far its workign out. am i being moronic?
If you enjoy the PPL format and don't want to unnecessarily deviate from it, but have legging arms, I've got a very easy solution. Move biceps to push day. This will help bis & tris.
Basically do your heavy pressing work, & then when that's done, train your biceps. They'll still be relatively fresh after the presses & you can hit them with very high quality work. At the same time, you'll be giving your triceps like 15 minutes to recover after the heavy presses while you're training bis, before you move on to your tricep isolation. It's a simple adjustment that benefits both muscles without massively changing the routine.
I do full body every day, and just do whatever I feel like each session. Works well, and is by far more flexible than anything else.
Do you not train arms on pull day? Also how are you lacking in delts, virtually every pushing movement targets the front delts and theres a plethora of rear delt isolations you can do.
>Bro split
Asynchronous U/L is superior once you've dialled in your recovery/volume and lift selection. I hit chest/back/arms/delts 3 times every 8th day, and legs every 4th day. Exercise selection and volume is tailored to make it sustainable. Landed on this after trying every single iteration of U/L layouts and gradually adjusting, even one including a full body day. If you miss half a week or w/e it's also very easy to just smash together two days, cut the chaff and be right back on track vs missing a day on some esoteric single body part split.
I just wanted to say I think it's weird all the guys in the picture are gen xers from the 1990s, when they were like 28 years old, but now they're in their 50s.
Why tf would you train 6 days a week? Are you moronic? Max effort day Upper/Lower Dynamic effort day Upper/Lower, 4 days a week is the best.
How the hell do I move from PPL twice a week to something less frequent. Yes I workout with high intensity, and yes I feel exhausted afterwards but I'm usually the soreness in a particular muscle wears off by the time I'm supposed to work on it again
I had the same issue. I maintained PPL once per week and threw on a dedicated arm day after leg day. With that and all the calisthenics I get in from MMA and burpees I'm hoping it will make the arms catch up quicker
If you're tired of PPL, UL and the other generic splits, you're welcome to try mine. It has more shoulder and arm volume so might be good for you. Like a bro split but a bit smarter.
Here are my results from following this. Forgot to mention in the notes, same color = 1 set, so there are several supersets and giant sets in this program.